Our Constitutional Right to Protest Is Under Assault
By Lauren Reid
A new proposed rule from the National Park Service is aiming to restrict peaceful protest in parks and even sidewalks within the District of Columbia—just one effort on a long list of anti-protest laws popping up all around the country.
Our right to free speech and peaceful protest is so fundamental to our democracy that it's one of the first points the authors of the Constitution felt must be guaranteed—centuries of state-sponsored oppression and persecution was bad enough to deem free speech a top priority for the new republic. Without this protection, think of the dozens of modern critical moments shaping our country that might not have happened otherwise—from the 1969 Moratorium to End the War in Vietnam, which bolstered the anti-war sentiment for many families, or the 1963 March on Washington for Jobs and Freedom, where Martin Luther King Jr gave his iconic "I have a dream speech."
In moments like these, protests gave ordinary people like me and you a space and place to speak in the public interest, allowing us to practice of our First Amendment rights and hit an emotional cord, shaping the national discourse.
But now this freedom to express ourselves is under serious threat, thanks to Trump's Interior Department. Under a new proposal introduced by Interior Secretary Ryan Zinke, the National Park Service is looking to dramatically limit the right to demonstrate near the White House and the National Mall, block 80% of the White House sidewalks, impose strict limits on spontaneous demonstrations, and even charge people for protesting.
Above: Cedar George-Parker, 20, a youth activist from the Tulalip Indian Band and Tsleil-Waututh Nation in Coast Salish Territory seen here at the White House after marching through the streets of DC for Native Nations Rise. The Kinder Morgan pipeline – approved last year by Canadian Prime Minister Justin Trudeau despite widespread opposition from the impacted Indigenous communities – was meant to go directly through Cedar's home territory.
If enacted, this proposal would erode Constitutional freedoms and protections that could render us gagged and unable to speak out. I suspect that like the fable of the frog in boiling water, this Administration is slowly turning up the heat while destroying our rights in the hopes we don't notice until they're effectively gone. While it's infuriating that we have to protest to protect our right to protest, if we have learned nothing from this Administration's endless attacks on our freedoms it's that they have no intention of stopping—therefore we can't either.
This is merely the latest in a string of efforts aimed at silencing dissent, from the oil and gas industry attempting to influence protest laws, to state legislatures enhancing criminal penalties against demonstrators. Following the resistance at Standing Rock against the Dakota Access Pipeline in 2016, strategic lawsuits against public participation (otherwise known as SLAPP suits) were filed by multinational corporations against environmental and civil rights advocates active at the protest, and anti-protest laws have been proposed and enacted in legislatures across the country.
A series of over 60 bills have been introduced since the end of 2016 seeking to restrict the right to protest and enhancing existing criminal penalties—like a bill introduced in the Pennsylvania Senate that could make pipeline protests a 2nd-degree felony—that's the same level of offense for sexual assault or aggravated assault with a deadly weapon. Another anti-protest law that went into effect in Louisiana this August has already been used to arrest more than a dozen protesters opposing Energy Transfer's Bayou Bridge pipeline in Louisiana.
And let's be clear here—restricting the right to protest will always disproportionately impact underserved and marginalized communities, those who do not see themselves represented, those who are compelled to the forefront of movements in demand justice and a fair and equal society for all. For underserved communities who cannot afford to pay to demonstrate, who cannot afford to now pay to speak, these regulations will further exacerbate the injustice our communities face. If you have to pay for free speech it's not free.
A rally was held in Lafayette Park across the street from the White House as part of "A Day without a Woman" march on Washington. The march and rally were being held on International Women's Day, March 8th, bringing together women and allies together for equity.
Case in point—the criminal charges levied against Ferguson activists and the Water Protectors from Standing Rock Sioux Tribe are just a few examples of how restricting speech can have profound and long-lasting impacts on those fighting for a fair and healthy democracy, while also intimidating others from participation. Targeted and sweeping arrests during a protest are one of the easiest ways to chill speech and deter individuals from organizing in their communities—which is perhaps the point this government is trying to make.
Everyone deserves an equal voice in a democracy, whether that's the environmental movement or the Tea Party. Each attempt to erode our constitutional right to peacefully demonstrate is a huge red flag that our democracy is at serious risk—and if we don't fight back now, we'll end up boiled alive before we even realize it's too late.
So ladies and gentlemen, please get out and vote on November 6th. While candidates and democracy itself are never perfect (and never will be), this is a moment to let your voices be heard, and vote those who intend to dismantle our rights out of power for good. The fate of our environment, democracy, and constitutional freedoms depend on it.
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By Julia Conley
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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